THE BFS READINESS PROGRAM&width=200" alt="" border="0">

Mark Shepard, a 13 year old 8th grader, does a Power Clean with perfect form. Here he has a 15 lb. Aluma-Lite bar and 10 lb. Bumper Plates for a total of only 35 lbs!
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The Box Squat is by far the easiest way to learn perfect squatting technique. Mark uses a belt for support and the blue Manta Ray to distribute the bar weight.
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Lunges develop power balance by strengthening all major muscle groups in the trunk and legs. This is a great auxiliary exercise for all athletes.
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Agility is important to do everyday. We do the Dot Drill as a warm-up before each workout.
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Here Mark demonstrates the Hip Flexor stretch, part of the BFS 1-2-3-4 flexibility program. Behind Mark is a leather belt and the Manta Ray, which snaps onto any olympic bar and evenly distributes the weight when squatting.
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The Readiness Program teaches the same stance and grip that high school and college athletes are taught. The BFS 5 lb. Training Plates allows the Bar to be eight inches off the floor, this places the athlete in a safe position with a light weight that can easily be lifted.
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Mark easily does a Power Snatch with the Aluma-Lite Bar and BFS Training Plates. The entire weight...only 25 lbs. This enables all athletes to learn complex lifts easily.
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The Hex Bar takes up little space and is an easy lift to do. Standing in the center of the bar forces the athlete into a correct position.
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The Bench press develops chest, arm and shoulder strength. With the Towel Bench, the athlete places a pad (approx 5” thick) on the chest and brings the bar down until it hits the pad then presses it up. This variation on the Bench is easier on the shoulders.
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Readiness Program Overview
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